Push

by jmchow

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Summary

  • event_availableOctober 30th, 2019
  • schedule1 h
  • equalizer52 sets,  824 reps
  • fitness_center19482.5 lbs

1. Seated Dumbbell Press

  • Set 1: 20 x 30 lbs
  • Set 2: 20 x 40 lbs
  • Set 3: 10 x 50 lbs
  • Set 4: 5 x 60 lbs
  • Set 5: 5 x 70 lbs
  • Set 6: 25 x 35 lbs
  • Set 7: 20 x 45 lbs
  • Set 8: 20 x 45 lbs
  • Set 9: 20 x 45 lbs

Total: 6125 lbs

2. Seated Front Raises

  • Set 1: 10 x 10 lbs
  • Set 2: 12 x 15 lbs
  • Set 3: 10 x 20 lbs
  • Set 4: 10 x 20 lbs
  • Set 5: 10 x 20 lbs
  • Set 6: 20 x 10 lbs

Total: 1080 lbs

3. Seated Rear Delt Fly

  • Set 1: 20 x 5 lbs
  • Set 2: 20 x 10 lbs
  • Set 3: 15 x 15 lbs
  • Set 4: 15 x 15 lbs
  • Set 5: 15 x 15 lbs
  • Set 6: 15 x 15 lbs
  • Set 7: 15 x 15 lbs

Total: 1425 lbs

4. Onearm Lateral Raise

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 30 lbs
  • Set 3: 10 x 35 lbs
  • Set 4: 10 x 40 lbs

Total: 1250 lbs

5. Lateral Raises

  • Set 1: 20 x 20 lbs
  • Set 2: 20 x 25 lbs
  • Set 3: 15 x 30 lbs
  • Set 4: 12 x 30 lbs
  • Set 5: 12 x 30 lbs
  • Set 6: 24 x 15 lbs
  • Set 7: 24 x 15 lbs
  • Set 8: 24 x 15 lbs

Total: 3150 lbs

6. Dumbbell Tricep Extensions

  • Set 1: 20 x 40 lbs
  • Set 2: 20 x 50 lbs

Total: 1800 lbs

7. Dumbbell Skullcrushers

  • Set 1: 15 x 15 lbs
  • Set 2: 15 x 15 lbs
  • Set 3: 15 x 15 lbs
  • Set 4: 15 x 15 lbs

Total: 900 lbs

8. Onearm Dumbbell Tricep Extensions

  • Set 1: 15 x 15 lbs
  • Set 2: 15 x 15 lbs
  • Set 3: 15 x 15 lbs
  • Set 4: 15 x 15 lbs

Total: 900 lbs

9. Rope Tricep Pushdowns

  • Set 1: 20 x 24 lbs
  • Set 2: 12 x 28 lbs
  • Set 3: 28 x 20 lbs
  • Set 4: 20 x 20 lbs
  • Set 5: 18 x 24 lbs
  • Set 6: 18 x 24 lbs

Total: 2640 lbs

10. Kickbacks

  • Set 1: 15 x 7.5 lbs
  • Set 2: 10 x 10 lbs

Total: 212.5 lbs